Lever Chest Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sakonni ga Lever Chest Press

Lever Chest Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji, yayin da kuma haɗa kafadu da triceps. Ya dace da daidaikun mutane a kowane matakan motsa jiki, daga masu farawa zuwa ƴan wasa masu ci gaba, saboda ana iya daidaita na'ura don ɗaukar nauyin nauyi dabam dabam. Mutane za su so yin wannan motsa jiki don inganta ƙarfin jiki na sama, haɓaka ma'anar tsoka, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Lever Chest Press

• Zauna a kan bencin na'ura kuma ka kama hannayen hannu, tabbatar da cewa ƙafafunku suna kwance a ƙasa, bayanku yana tsaye a kan baya, kuma kirjin ku yana sama.
• Tura hannaye daga kirjin ku, gaba daya mika hannayenku amma ba tare da kulle gwiwar gwiwarku ba.
• Riƙe wannan matsayi na daƙiƙa sannan kuma a hankali komawa zuwa matsayin farko, ba da damar tsokar ƙirjin ku don shimfiɗawa sosai.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Lever Chest Press

• Riko Nisa: Ya kamata faɗin rikon ku ya zama ɗan faɗi fiye da faɗin kafaɗa. Faɗin da yawa ko kunkuntar riko na iya sanya damuwa maras buƙata akan kafadu da wuyan hannu, wanda zai haifar da yuwuwar raunuka.
• Motsi Mai Sarrafa: Ka guji jaraba don amfani da kuzari don ɗaga nauyi. Maimakon haka, mayar da hankali kan motsi mai sarrafawa a hankali yayin da kake danna levers daga kirjinka sannan a hankali mayar da su. Wannan ba kawai yana rage haɗarin rauni ba amma har ma yana haɓaka haɗin tsoka.
• Cikakkun Motsi: Yana da mahimmanci a yi amfani da cikakken kewayon motsi yayin motsa jiki. Wannan yana nufin rage nauyi har sai gwiwar gwiwarku sun kasance a kusurwa 90-digiri sannan kuma danna sama har sai hannayenku sun cika cikakke. Rashin amfani da cikakken kewayon motsi na iya iyakancewa

Lever Chest Press Tambayoyin Masu Nuna

Shi beginners za su iya Lever Chest Press?

Ee, masu farawa zasu iya yin motsa jiki na Lever Chest Press, amma yakamata su fara da nauyi mai nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. A hankali, yayin da ƙarfi da fasaha ke haɓaka, ana iya ƙara nauyi.

Me ya sa ya wuce ga Lever Chest Press?

• Ƙarƙashin Ƙirji na Ƙirji: Wannan sigar tana ƙarfafa ƙananan tsokoki na ƙirji, tare da saita benci a kusurwar raguwa kuma ana tura lever zuwa ƙasa.
• Latsa Ƙirjin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarji: Wannan motsa jiki yana mayar da hankali ga gefe ɗaya a lokaci guda, inganta ma'auni na tsoka da daidaitawa ta hanyar amfani da hannu ɗaya don danna lever.
• Latsa Ƙirji mai Faɗaɗi: Ta wurin sanya hannayenku faɗi dabam a kan lefa, wannan bambancin yana ba da fifiko ga ɓangaren tsokar ƙirji.
• Rufe Riko Lever Ƙirji: Wannan sigar tana yin hari ga ƙirji na ciki da ƙarin triceps, yayin da kuke sanya hannayenku kusa da lever.

Me suna da abin da ya sanya ɗaukehawa ga Lever Chest Press?

• Push-ups: Tura-ups suna aiki da ƙungiyoyin tsoka iri ɗaya kamar lever kirjin latsawa (tsokoki na pectoral, triceps, da deltoids na gaba) amma ta hanyar aiki, yayin da suke amfani da nauyin jikinka don juriya, inganta ƙarfin jiki da kwanciyar hankali.
• Wurin Wuta na Ƙirjin Ƙirji: Wannan motsa jiki yana hari da tsokoki na ƙirji daga wani kusurwa daban-daban, musamman keɓance pectorals da samar da kyakkyawar bibiyar motsin fili na lever kirji, yana tabbatar da motsa jiki mai kyau.